July 14, 2020

WOD: 072014

Metcon (AMRAP – Reps)
AMRAP 20:
200 Meter Run, 3 Box Jumps, 3 Power Cleans
200 Meter Run, 6 Box Jumps, 6 Power Cleans
200 Meter Run, 9 Box Jumps, 9 Power Cleans

[Add 3 Box Jumps + Power Cleans Each Round]

Barbell: 135/95

Overtime (Weight)
3 Supersets:
Max Effort Double Dumbbell Bench Press (50’s/35’s)
50 Banded Pull-Aparts

Rest as Needed Between Sets

Warm-up
GENERAL WARM-UP
30 Seconds Each
Run Around Boxes
Active Samson + Air Squat
Box Step-ups (Low Box)
Skip Around Boxes
Active Spidermans
Lateral Box Step-Overs (Low Box)
High Knees Around Boxes
Push-up to Down Dog
Box Step-ups (Workout Box)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

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